Vegan foods high in Magnesium

Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.

Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.

FDA daily value: 420 mg

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Showing 5101–5150 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
5101	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	10.00 mg	2%	CNF
5102	Asparagus, frozen, boiled, drained	Vegetables and Vegetable Products	10.00 mg	2%	CNF
5103	Orange juice, frozen concentrate, diluted	Fruits and fruit juices	10.00 mg	2%	CNF
5104	Orange juice, canned	Fruits and fruit juices	10.00 mg	2%	CNF
5105	Orange, all commercial varieties, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5106	Grapefruit juice, canned, no added sugar	Fruits and fruit juices	10.00 mg	2%	CNF
5107	Watermelon, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5108	Pineapple, frozen chunks, sweetened	Fruits and fruit juices	10.00 mg	2%	CNF
5109	Orange grapefruit juice, canned	Fruits and fruit juices	10.00 mg	2%	CNF
5110	Orange, florida, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5111	Orange, california, valencia, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5112	Melon, honeydew, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5113	Mango, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5114	Longan, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5115	Lychee (litchi), raw	Fruits and fruit juices	10.00 mg	2%	CNF
5116	Jujube (chinese date), raw	Fruits and fruit juices	10.00 mg	2%	CNF
5117	Grape juice, canned or bottled, without added vitamin C	Fruits and fruit juices	10.00 mg	2%	CNF
5118	Grapefruit juice, canned, sweetened	Fruits and fruit juices	10.00 mg	2%	CNF
5119	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5120	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5121	Gooseberry raw	Fruits and fruit juices	10.00 mg	2%	CNF
5122	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5123	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5124	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5125	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5126	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	10.00 mg	2%	CNF
5127	Carambola (star fruit), raw	Fruits and fruit juices	10.00 mg	2%	CNF
5128	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
5129	Apricot, raw	Fruits and fruit juices	10.00 mg	2%	CNF
5130	Soup, tomato, dehydrated, water added	Soups, Sauces and Gravies	10.00 mg	2%	CNF
5131	Salad dressing, russian, commercial, regular	Fats and Oils	10.00 mg	2%	CNF
5132	Dessert, frozen yogourt	Sweets	10.00 mg	2%	CNF
5133	Tomatoes, canned, red, ripe, diced	Vegetables and Vegetable Products	9.80 mg	2%	USDA_FF
5134	Watermelon, seedless, rind only, raw	Fruits and Fruit Juices	9.67 mg	2%	USDA_FF
5135	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	9.60 mg	2%	USDA_FF
5136	Melons, honeydew, raw	Fruits and Fruit Juices	9.50 mg	2%	USDA_FF
5137	Onions, white, raw	Vegetables and Vegetable Products	9.30 mg	2%	USDA_FF
5138	Mushroom, portabella	Vegetables and Vegetable Products	9.04 mg	2%	USDA_FF
5139	Peppers, bell, green, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_FF
5140	Onions, yellow, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_FF
5141	Alcoholic beverage, wine, dessert, dry	Beverages	9.00 mg	2%	USDA_SR
5142	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mg	2%	USDA_SR
5143	Strudel, apple	Baked Products	9.00 mg	2%	USDA_SR
5144	Cake, pudding-type, yellow, dry mix	Baked Products	9.00 mg	2%	USDA_SR
5145	Soup, hot and sour, Chinese restaurant	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
5146	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5147	Grapefruit, raw, white, California	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5148	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5149	Grapefruit, raw, pink and red, California and Arizona	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5150	Grapefruit, raw, pink and red, all areas	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR

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Vegan foods high in Magnesium

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